Bianca here.
For this breath technique,
We practice Cosmic Breath 3.
This breath technique has many benefits and can be used at any time of day or at the beginning of your meditation practice.
Its benefits include de-exciting the sympathetic nervous system,
In other words,
Calming your mind,
Body,
And soul.
This technique also combats fight or flight responses,
Engages our prefrontal cortex,
And decreases our heart rate.
So use this breath anytime you're feeling stressed out,
Overworked,
Feeling the noise of the world,
And just need to center back within.
Let's begin.
To practice,
Come seated or laying down.
If seated,
Have the spine tall,
Shoulders rolled back and down,
Hands resting over the knees.
And we'll just take a nice deep breath in through the nose here and settle in.
Just bringing yourself right into this moment.
Notice the surface you're sitting or laying on.
Notice the room you're in.
Just gently shift your awareness into this moment.
We begin our circular breath by breathing in through the nose.
Exhale through the mouth.
Inhale through your mouth.
And back out through the nose.
Breathe in through your nose.
Exhale through the mouth.
In through your mouth.
And out through the nose.
Keep breathing circular breath as we breathe in and out through the nose and mouth.
Make sure to have no pauses and keep the breath in a circular fashion.
Breathe in.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
In through the nose,
Fill the belly.
Exhale through the mouth.
Let it all go.
Breathe in through the mouth.
And exhale through your nose.
In through the nose.
Out through the mouth.
And out through the nose.
In through your nose.
Out through the mouth.
In through the mouth.
Out through the nose.
Keep breathing at your own pace.
When any resistance comes up to your practice,
Which it will,
Just keep breathing.
The deeper you breathe,
The deeper you move into your practice.
Last little bit here.
Let's do one more round together.
Breathe in.
Exhale.
And now I want you to breathe in,
Fill the belly,
Breathe in through the nose and hold.
Hold the breath.
We'll just hold our breath here for 30 seconds.
Focus your attention at the navel center.
Dropping down to the body.
Hold.
And release.
And release.
Keeping the eyes closed,
Just noticing any changes.
And when you're ready,
Begin to release.
And when you're ready,
Begin to open your eyes.
Referring to this breath technique anytime you feel it.
And release.
And release.
And release.
And release.
And release.
And release.
And release.
And release.
And release.
And release.
And release.
And release.
And release.
